Healthy Sole Recipes

Featured Recipes

Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

In this easy haddock recipe, the fish’s delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard. You can also make this haddock recipe with flounder or sole from the Pacific (considered a good choice by the Monterey Bay Aquarium).

In this quick fish recipe, seasoned fillets of sole (or flounder) are sautéed in a hot skillet and topped with a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice—a riff on sole meunière. This is a very simple dish but all your ingredients need to be ready by the stove because it cooks quickly once you turn on the heat.

Why drown the delicate flavors of sole in a sea of butter or mask its flavor by frying it? You can make lighter, healthier and even more flavorful fish dishes with these healthy sole recipes. We recommend using Pacific sole, as the Monterey Bay Aquarium considers it a healthy choice. Try making one of these healthy sole recipes, including filet of sole recipes and baked sole recipes, the next time you’re looking for a mild fish dish to make for dinner.